9/15
Warm-Up
At an easy pace/get sweaty:
1 Min Echo
1 Min Row
1 Min Ski
(rest 1 min)
At tough effort/get breathing up:
1 Min Echo – 30 sec Hard + 30 sec Easy
1 Min Row – 30 sec Hard + 30 sec Easy
1 Min Ski – 30 sec Hard + 30 sec Easy
(rest 1 min)
At tough/strong, target efforts for workout:
1 Min Echo
Rest 30 sec
1 Min Row
Rest 30 sec
1 Min Ski
*Rest 4 Min before starting*
Pyramid Initial test
For total cals on a 33 Min running clock
4 Min Echo 59
4 Min Row 70
4 Min Ski 59
*Rest 1 Min*
3 Min Echo 35
3 Min Row 45
3 Min Ski 42
*Rest 1 Min*
2 Min Echo 23
2 Min Row 30
2 Min Ski 27
*Rest 1 Min*
1 Min Echo 11
1 Min Row 15
1 Min Ski 16
*Your score is the total calories accumulated across all machines.
*Please try to track your cals/round/machine as best you can. You should have the chance to quickly write down the numbers AND reset the monitors during the 1 min rest window after each level, but you’ll have to really move. Or can have a friend grab the numbers for you and reset monitors so you can just focus on the work. We will run a progression on this over the next 8 weeks, and have our paces built off of these scores
432 Didn’t really know how I was going to pace this, first 8 minutes I hit my targets and felt really good, but getting into the ski and wanting to hit my target effort i kind of felt like I made a bad decision as that was when it hit me, but I fought for it. Then shit got very real when 1 minute is not enough time to rest, write calories down, reset monitors and wonder what the fuck just happened. Those 3 minutes might have been the hardest 3 min intervals and felt much longer than the 4. Somewhere in the 3’s I was wanting this shit to be done. In the 2’s I was just trying to survive, I even felt like I was going to throw up at one point. Just glad to say I survived this one.